Nadi shodhana, a Sanskrit term meaning "channel purification," is an alternate nostril breathing technique that is often practiced in yoga and meditation. It is a simple yet powerful practice that can help to calm the mind, reduce stress, and improve overall well-being.

Nadi shodhana works by balancing the flow of prana, or vital energy, through the body. According to yogic philosophy, there are two main energy channels in the body, Ida and Pingala, which correspond to the left and right nostrils, respectively. When Ida is dominant, the mind tends to be more passive and introverted, while when Pingala is dominant, the mind tends to be more active and extroverted. By balancing the flow of prana through both nostrils, nadi shodhana can help to promote a sense of equilibrium and harmony in the mind and body.

There are many benefits to practicing nadi shodhana, including:

  • Reduced stress and anxiety: Nadi shodhana can help to calm the nervous system and promote a sense of relaxation.

  • Improved sleep: Nadi shodhana can help to improve sleep quality by reducing insomnia and promoting deeper, more restful sleep.

  • Increased focus and concentration: Nadi shodhana can help to improve focus and concentration by calming the mind and reducing distractions.

  • Enhanced emotional balance: Nadi shodhana can help to promote emotional balance by reducing stress and anxiety, and by improving mood.

  • Greater self-awareness: Nadi shodhana can help to increase self-awareness by promoting mindfulness and introspection.

Nadi shodhana is a simple and accessible practice that can be done by anyone, regardless of age or experience. It is a safe and effective way to improve physical and mental health, and to cultivate a greater sense of well-being.

rule of thirds photography of lit candle
rule of thirds photography of lit candle

How to do nadi shodhana:

  1. Find a comfortable seated position with your spine straight and your shoulders relaxed. You can sit on the floor with your legs crossed or on a chair with your feet flat on the floor.

  2. Close your eyes and take a few deep breaths to relax your body and mind.

  3. Place your left hand on your lap with your palm facing up. With your right hand, make the Vishnu mudra sign by bringing your index and middle fingers together and resting them gently between your eyebrows.

  4. Use your right thumb to close your right nostril.

  5. Inhale slowly and deeply through your left nostril.

  6. At the end of your inhalation, use your ring finger and pinky finger to gently close your left nostril.

  7. Release your thumb from your right nostril and exhale slowly and completely through your right nostril.

  8. Inhale slowly and deeply through your right nostril.

  9. At the end of your inhalation, use your thumb to close your right nostril.

  10. Release your ring finger and pinky finger from your left nostril and exhale slowly and completely through your left nostril.

  11. This is one round of nadi shodhana. Continue for 5-10 rounds, or as long as you like.

Here are some additional tips for practicing nadi shodhana:

  • Focus on your breath and don't try to force it.

  • If your mind wanders, gently bring it back to your breath.

  • Be patient and practice regularly for the best results.

Nadi shodhana is a safe and effective practice for most people. However, if you are pregnant, have any medical conditions, or are taking any medications, it is always best to talk to your doctor before starting any new exercise program.

With regular practice, nadi shodhana can help you to achieve a greater sense of peace, balance, and well-being.